Crack the Code of Time: 9 Antioxidants for Vitality by Inflammation Reduction

Health Brings Wealth

Antioxidants are essential compounds that help the immune system work more efficiently. Throughout the day, our body produces different types of waste, one of which is free radicals. These waste products damage our body and immune system, leading to inflammation in various organs. This inflammation can contribute to conditions such as cardiovascular disease and various types of cancer, especially in the elderly.

Naturally, the body produces antioxidants to counterbalance cellular destruction. These compounds capture free radicals, reducing damage to the body and slowing down the aging process. However, besides the free radicals produced by the body as waste, free radicals are also generated by other factors such as aging, stress, lack of sleep, pollution, smoke, alcohol, and processed food. Therefore, it is crucial to consume foods, vitamins, and minerals to fuel our body's production of antioxidants, enabling it to fight the formation of free radicals and maintain an effective immune system, thus preserving our biological age.

1. Vitamin C

Highly sensitive and responsive, Vitamin C protects our body from damage and aging caused by free radicals generated during cell metabolism or exposure to toxic substances or pollution. Vitamin C levels in the blood decrease during infections or periods of high stress. It plays a crucial role in enhancing both innate and acquired immunity, promoting white blood cell production, and facilitating the recycling of vitamin E. Foods rich in vitamin C include Indian gooseberry, guava, sweet pepper, and oranges.

2. Vitamin E

As a fat-soluble antioxidant, Vitamin E is vital for the immune system. It is found in cell membranes throughout the body, including immune cells rich in polyunsaturated fatty acids, thus strengthening immunity. Vegetable oils, nuts (such as almonds or peanuts), and avocado are good sources of Vitamin E.

3. Alpha-Lipoic Acid

This naturally occurring antioxidant is present in the human body and can also be found in food and dietary supplements. Alpha-lipoic acid supports and regulates both innate and acquired immunity by inhibiting immune cells that cause inflammation and the production of inflammatory cytokine TNF-α. Foods rich in alpha-lipoic acid include yeast, beets, spinach, broccoli, tomatoes, and potatoes.

4. Astaxanthin

A potent antioxidant, Astaxanthin plays a significant role in producing antioxidant and anti-inflammatory effects. Its antioxidant level is 550 times higher than Vitamin E and 6,000 times higher than Vitamin C. Astaxanthin boosts immune cell function, increases the number of acquired immune cells, and enhances the production of cytokines and antibodies. Foods containing Astaxanthin include green algae (Haematococcus pluvialis) and arctic shrimp (Pandalus borealis).

5. Vitamin D

Apart from its role in bone health, Vitamin D is crucial for various aspects of health, including immune function and cancer prevention. Vitamin D deficiency increases the risk of non-communicable diseases and infectious diseases caused by viruses and bacteria. It stimulates and enhances innate immune systems, such as macrophages, regulatory T cells, and natural killer cells (NK cells). Sun exposure is the best source of Vitamin D, while fatty fish like salmon or tuna, fish liver oil, mushrooms exposed to UV light, and yeast are dietary sources.

6. Zinc

Essential for growth, immune function, and nervous system regulation, Zinc deficiency can lead to various health issues, including susceptibility to infections. Zinc supplementation reduces the death rate from infectious diseases, particularly in infants, young children, teenagers, pregnant women, and lactating women. Foods high in Zinc include legumes, nuts, seeds, and whole grains.

7. Fish Oil

Rich in omega-3 and omega-6 fatty acids, Fish Oil helps reduce triglycerides and cholesterol levels, thus lowering the risk of heart and brain diseases. It also contains antioxidants and anti-inflammatory effects, contributing to overall health.

8. Curcumin

Found in turmeric, Curcumin has antioxidant effects that enhance the function of enzymes responsible for eliminating free radicals in the blood. Turmeric exhibits the highest antioxidant quality among plants in the same family.

9. Tannin

An astringent found in Indian gooseberry, Tannin is an important antioxidant belonging to the Polyphenols group. Indian gooseberry is enriched with vitamins, minerals, and phytochemicals, providing numerous health benefits.

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It is essential to consume adequate vitamins and diverse minerals for overall health. However, maintaining a balanced diet is key, and extreme reliance on vitamins and supplements should be avoided. Consider blood tests to assess your vitamin levels and consult medical professionals before taking supplements.

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Thai dishes for a Healthy Immune System: Indian Gooseberry Chilli Paste with Fresh Boiled Vegetables

• Indian gooseberry: High vitamin C, great for the immune system. 4 freshly-picked Indian gooseberry contain up to 400 milligrams of vitamin C, equivalent to eating 6 oranges.
• Red chilli: Capsaicin found in red chilli helps relieve mucus and coughing due to colds. Beta-carotene in chilli also helps to protect the lining of the mouth, nose, throat and lungs.
• Garlic: Protects against pathogenic microbes in the digestive and urinary tract

Sources

1. Friesen K, Boost Your Immune System with Antioxidants. [cited 2020 April 3].
2. Available from : https://www.openhand.org/blog/boost-your-immune-system-antioxidants
3. Pangrazzi L. Boosting the immune system with antioxidants: where are we now?. Immunology 2019. Febuary:42-4.
4. Bendich A. Vitamin E and immune functions. Basic Life Sci 1988. 49:615-620.
5. Liu W, et al. The Immunomodulatory Effect of Alpha-Lipoic Acid in Autoimmune Diseases. Biomed Res Int. 2019:11-21.
6. Cave MC, et al. Obesity, Inflammation, and the Potential Application of Pharmaconutrition. Nutr Clin Pract. 2008. 23(1):16-3
7. ปริมาณสารอาหารอ้างอิงที่ควรได้รับประจำวันสำหรับคนไทย พ.ศ.2563 โดย คณะกรรมการและคณะทำงานปรับปรุงข้อกำหนดสารอาหารที่ควรได้รับประจำวันสำหรับคนไทย สำนักโภชนาการ กรมอนามัย กระทรวงสาธารณสุข.